Diabetes (Southern Region)

1800 kcal Non-Vegetarian

MEAL TIME MENU

Overnight soaked fenugreek seeds(1 teaspoon) in 1 glass of water Or Green tea(1
Early-Morning cup)

Ragi Dosa (3)75 g ragi flour + 1/2 tsp oil + Egg burji (1 egg + 1/2 tsp oil)

Or
Breakfast
Oats upma (1 bowl ) + 1 cup sambar

Fruit(1 medium)+4 Almonds + 2 walnuts

Mid-morning
Vegetable salad(1 bowl) avg of Group B vegetables+ Brown rice (1
Lunch bowl)+Chicken/Fish curry(65g chicken)+ 1 tsp oil+ Low-fat curd (1/2 cup)

Warm water(1 glass) with 1 pinch of cinnamon powder + Dry bhel(1 cup)
Snack
Vegetable soup(1 bowl)(1 cup veggies + 1/2 tsp oil) Group C Vegetables+ Phulkas
Dinner (3)+Vegetable curry (1 cup)+Vegetable curry (1.5cup) 1 tsp oil grp C vegetables

Skimmed milk (1 glass) (200ml) with turmeric and pepper/Buttermilk (200ml) with
Bed Time 4 almonds

*Please refer below table for category of recommended vegetables and fruits

GROUP A VEGETABLES GROUP B VEGETABLES GROUP C VEGETABLES FRUITS FOODS TO AVOID

Amaranth Leaves Beetroot Ash gourd Apple STARCHY VEGETABLE
Cabbage green Carrot, orange Beans scarlet Pear Potato
Cauliflower leaves Carrot red Bitter gourd Papaya Yam
Coriander leaves Colocasia Bottle gourd Orange Colocasia
Curry leaves Onion Brinjal Guava Tapioca
Drumstick leaves Potato Broad beans Fig
Fenugreek leaves Sweet potato Capsicum Sweet lime FRUITS
Lettuce Radish Cauliflower Watermelon Tapioca
Mint Tapioca Baby corn Muskmelon Mango
Mustard leaves Yam Cucumber Pineapple Grapes
Ponnanganni Turnip Drumstick Chickoo
Radish leaves French Beans Custard Apple
Spinach Knol khol Jack fruit
Chana Saag Kovai
Bathua Ladies finger
Green Mango
Parwar
Plantain flower
Pumpkin
Ridge gourd
Snake gourd
Tinda
Tomato
Zucchini
Broccoli
Lotus Stem
Kundru